2013 Puam Lub Cev Noj Qab Haus Huv Plan: Lub Hlis 1

Zoo Siab

• Noj tshais
• Noj su
• Noj qab haus huv tswv yim
• Noj hmo
• Khoom qab zib
• Ntsuam xyuas rau

Tau txais lub plab kom zoo dua qub, cov ceg tawv, thiab cov nqaij ntshiv nruj dua yog ob txoj hauv kev. Kauj ruam ib yog kawm txog kev txav chaw hauv Peb Lub Caij Ntuj Sov SHAPE Up txoj kev npaj ua haujlwm, tab sis yog tias koj tseem tsis tau kho dua qhov koj noj, cov nqaij txiav tshiab yuav nyob zais hauv qab cov rog. Nkag mus rau qhov haujlwm tshwj xeeb no, tsim los ntawm Jackie Newgent, R.D., tus sau ntawm 1,000 Low-Calorie Recipes. Ua kom tiav nrog cov zaub mov qab, txaus siab, nws haum rau koj cov kev xav tau (gluten-dawb, piv txwv li, lossis neeg tsis noj nqaij) thiab kev ua neej nyob (noj qab haus huv ua noj ua haus piv rau ntawm-mus-mus noj)-ob qho tseem ceeb los ua raws li cov txheej txheem thiab pom cov txiaj ntsig mus sij hawm ntev . Siv txog 1,600 calories ib hnub tom qab ib qho ntawm cov phiaj xwm noj mov no thiab koj yuav npaj tau los nthuav tawm qhov tshiab bikini los ntawm Memorial Day! Mus txuas ntxiv rau peb lub hlis (peb yuav muab cov zaub mov noj qab haus huv ntau dua yog li nco ntsoov rov qab mus!) Thiab koj tuaj yeem poob 10 lossis ntau dua phaus. Koj tseem tos dab tsi? Khawb hauv!

Noj tshais

Lub hom phiaj rau 370 txog 400 calories

GOURMET

Sausage thiab Oat "Grits"

1 ½ khob siav steel-txiav oatmeal topped nrog 1 ounce crumbled mos tshis cheese, 3 txhoov hnub qhuav ziab txiv lws suav, 1 ooj thinly sliced ​​sliced ​​pre-sausage hnyuv ntxwm, 1 tablespoon tws tshiab basil, thiab freshly av dub kua txob kom saj.

{400 CALORIES}

GLUTEN-dawb

Huevos Scramble [daim duab]

1 qe thiab 2 qe dawb scrambled nrog ¼ khob shredded kua txob Jack cheese, ¼ khob diced Hass avocado, thiab hiav txwv ntsev thiab dub kua txob mus saj; 6 gluten-dawb xiav pob kws tortilla chips topped nrog 3 tablespoons pico de gallo; 2-ounce pineapple wedge

{400 CALORIES}

Neeg tsis noj nqaij

Skinny Scallion Bagel

1 toasted whole-wheat bagel nyias topped nrog 3 dia Neufchâtel cheese, 1 minced scallion, thiab ½ teaspoon toasted sesame noob; 15.2-ounce lub raj mis kua txiv carrot nrog cov qhiav tshiab grated kom saj

{370 CALORIES}

ON-THE-MUS

Starbucks Spinach & Feta Breakfast Wrap

ua ke nrog grande (16-ounce) tawv nqaij (nonfat) iced caffe latte sprinkled nrog cinnamon

{380 calories}

Noj su

Npaj rau 430 rau 470 calories

GOURMET

Thai Peanut Soba Noodles [daim duab]

2 ooj siav thiab txias soba noodles pov nrog 3 diav Thaib txiv laum huab xeeb ntses, 10 lub khob cij me me ua ntej, ½ khob hlais nyias cov kua txob liab kua txob, ½ khob hlais cov lus Askiv dib, thiab cilantro kom saj; nyem ib lub txiv qaub kua txiv rau saum

{440 CALORIES}

GLUTEN-dawb

California Chicken Salad

4 ooj shredded roasted nqaij qaib mis tov nrog 1 finely diced qhuav apricot, 1 tablespoon dawb nonfat Greek yogurt, 2 teaspoons lowfat mayonnaise, 1 teaspoon cider vinegar, 1 tablespoon tws walnuts, pinch ntsev ntsev, thiab tshiab tarragon kom saj; 1 celery stalk thiab 10 nplej crackers nyob rau sab los daus li cov zaub xam lav

{430 calories}

Neeg tsis noj nqaij

Mediterranean Phaj

1 loj tag nrho-grain pita nrog rau 1 khob txiv lws suav, 6 Kalamata txiv ntseej, 1 ooj cubed feta, thiab ¼ khob hummus

{430 calories}

ON-THE-MUS

Applebee's Black Bean Soup

ua ke nrog Caesar zaub xam lav

{470 CALORIES}

Noj qab haus huv tswv yim

Lub hom phiaj rau 130 txog 160 calories

GOURMET

Artichoke Lub Plawv thiab Pistachio Zaub xam lav

2 khob zaub ntsuab mesclun pov nrog ½ khob artichoke lub siab thiab 15 ci pistachios; drizzle nrog 1 ½ tablespoons raspberry vinaigrette

{140 calories}

GLUTEN-dawb

Edamame[daim duab]

¼ khob maj mam ntsev, qhuav-roasted edamame

{130 CALORIES}

Neeg tsis noj nqaij

Carrots thiab Hummus

3 tablespoons ntsim daj lentil hummus nrog 8 tus me nyuam carrots

{160 CALORIES}

ON-THE-MUS

Panda Express Veggie Caij nplooj ntoos hlav yob

{160 CALORIES}

Noj hmo

Npaj rau 420 rau 460 calories

GOURMET

Cajun Salmon

5 ooj salmon qus rub nrog ¾ teaspoon Cajun seasoning thiab 7 asparagus stalks pov rau hauv 1 teaspoon txiv roj roj, ci rau 12 feeb ntawm 400˚F; pab tshaj ¾ khob luv-grain brown mov topped nrog 1 tablespoon minced tshiab chives thiab 1 tablespoon toasted sliced ​​​​almonds; garnish ntses nrog txiv qaub zest kom saj

{460 calories}

GLUTEN-dawb

Middle Eastern Nqaij nyuj thiab Squash Kebabs

3 ooj cubed nqaij nyug tenderloin thiab 1 lub caij ntuj sov lub caij ntuj sov daj daj nrog cov cinnamon pinch thiab skewers; ua haujlwm nrog 1 khob ua noj quinoa pov nrog 2 teaspoons toasted pine nuts, 2 teaspoons tws tshiab mint, thiab 1 teaspoon txiv roj roj; garnish nrog txiv qaub wedge

{450 calories}

Neeg tsis noj nqaij

Tswb Pepper thiab Bella Pizzette [daim duab]

1 lub hnab ntim tsis muaj pita topped nrog 1 teaspoon txiv roj roj, ½ khob ib nrab-me ntsis mozzarella, ½ khob hlais me nyuam yaus bella nceb, ½ khob hlais liab thiab ntsuab tswb kua txob, 1 hlais liab dos (cais ua ib ncig), 1 nyias nyias hlais loj qej clove, thiab 2 teaspoons Pecorino Romano; ci ntawm 450 ° F rau 25 feeb lossis kom txog thaum nkig

{460 calories}

ON-THE-MUS

Olive Garden Lasagna Primavera Nrog Grilled Chicken

{420 CALORIES}

Khoom qab zib

Lub hom phiaj rau 180 txog 210 calories

GOURMET

Caramel Sundae [daim duab]

½ khob nondary vanilla khov khoom qab zib drizzled nrog 1 tablespoon sov salted caramel sauce

{180 calories}

GLUTEN-dawb

Cheese thiab Cherries

1 khob tshiab cherries nrog 1 ounce sliced ​​hnub nyoog ntse cheddar

{210 calories}

Neeg tsis noj nqaij

Berry Delight

1 ½ khob hlais cov txiv pos nphuab nrog 1 teaspoon dawb balsamic vinegar thiab 1 teaspoon agave nectar; 2 1-nti squares (txog ⅓ ounce txhua) tsaus chocolate

{190 calories}

ON-THE-MUS

Jamba Juice Jazzy Java Chocolate Frozen Yogurt

{210 CALORIES}

Ntsuam xyuas rau